Alternating Dumbbell Wide-Grip Curl
Target the inner head of your biceps with the Alternating Dumbbell Wide-Grip Curl. This specialized movement uses a unique angle to maximize peak contraction and build impressive upper arm width.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Stand with feet shoulder-width apart.
Hold a dumbbell in each hand, palms facing forward.
Position your arms slightly out to the sides, away from your torso, to initiate the 'wide' grip posture.
Execution
Curl: Keeping your upper arm stationary, exhale and curl one dumbbell up toward your shoulder while rotating your wrist slightly to maintain a palm-up position.
Focus: Maintain the wide angle constant throughout the movement. Focus on squeezing your biceps at the top of the contraction for one second.
Lowering: Inhale and lower the dumbbell slowly back to the starting position with control, maintaining tension.
Switch: Once the first rep is complete, perform the movement with the opposite arm. Continue alternating sides for instructed repetition count.
Key Tips
Avoid using momentum by swinging your torso.
Keep elbows tucked but away from the sides to facilitate the wide angle.
Control the weight; do not let it drop quickly on the lowering phase.